Stephen Lang’s Workout Routine and Diet Plan

This post is going to motivate all those who think they are too old to workout like a freak. Here we are going to talk about the fitness regime of Stephen Lang.

He is the man who played a rough and tough antagonist in Avatar (2009) and Avatar-The Way of the Water (2022). He was also the badass blind man in the Don’t Breathe series.

Stephen is currently in his 70s, but his fitness levels are like that of a man in his 30s. All thanks to his fitness regime which he religiously follows.

Here in this post, we will give you a detailed insight into Stephen Lang’s workout routine and diet plan.

Let’s get started.

Stephen Lang's Workout Routine and Diet Plan
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Stephen Lang’s Workout Routine

Stephen Lang’s workout routine is an amalgamation of weight training and Bikram Yoga. The former allows him to build and maintain his muscular physique whereas the latter keeps his body extremely flexible and athletic.

Usually, Stephen maintains his bodyweight between 150-160 lbs. He keeps his body fat percentage at around 10%. When he was prepping for Avatar, he was required to look slightly bigger.

To do so, Stephen followed an exercise routine that was targeted toward promoting both strength and muscle gains. He increased his weight to 190 pounds and at this weight, he was strong enough to bench press 250 pounds.

But unfortunately, doing so put unnecessary strain on his shoulders and also hampered his shoulder’s overall health. Thus he incorporated yoga into his workout routine to work on improving his body’s overall flexibility and mobility. Gradually, he got so fascinated with practicing yoga that he didn’t perform any kind of weight training for a full year.

At present, Stephen Lang’s workout routine combines the best of both weight training and yoga. He says,

“Now I’m on this quest to find this balance between weight training and yoga. They can be complementary.”

Stephen Lang prefers to focus on one muscle group per day and performs three different exercises for each muscle.

For instance, while working on his biceps, he does a curl, a hammer curl, and a reverse curl. Stephen also mentioned that he performs a total of 20 to 30 sets, aiming to work each muscle group intensely.

This kind of weight training allows Stephen to effectively train his muscles and achieve his fitness goals.

He starts his weight training regime by using a moderately heavy weight in his warm-up set. After finishing his warm-up set he straight away jumps to lifting the heaviest weight he could perform strict reps with.

As he progresses through the sets, he drops the amount of weight that he is lifting. In the last set, he uses a weight that lets him feel his muscles contracting and perform a higher number of reps on it. He says,

“If you do enough reps, it feels heavy.”

Now let’s have a look at Stephen Lang’s workout routine for the week:-

Stephen Lang's Workout Routine

Monday- Chest

  • Pushups- 2 sets of 10 reps
  • Parallel bar dips- 2 sets of 10 reps
  • Flat bench press- 3 sets of 8-12 reps
  • Incline bench press- 3 sets of 10-12 reps
  • Decline bench press- 3 sets of 10-12 reps
  • Pec deck flys- 3 sets of 10-12 reps

Tuesday- Legs

  • Jumping jacks- 30 seconds
  • Side lunge stretch- 30 seconds on each side
  • Air squats- 3 sets of 15 reps
  • Barbell front squats- 3 sets of 8-10 reps
  • Romanian deadlift- 3 sets of 8-10 reps
  • Bulgarian split squats- 3 sets of 10-12 reps
  • Swiss ball leg curls- 3 sets of 8-10 reps
  • Bodyweight calf raises- 3 sets of 15 reps

Wednesday- Yoga

Thursday- Shoulders and Arms

  • Arm circles (as a warm-up)- 30 seconds
  • Cross-body shoulder swings- 30 seconds
  • Military press- 3 sets of 10-12 reps
  • Dumbbell overhead press- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 12-15 reps
  • Concentration curls- 3 sets of 12-15 reps
  • Reverse curls- 3 sets of 15 reps
  • Foam roller double arm lift- 30 seconds
  • Lunge with overhead reach- 30 seconds
  • Prayer stretch- 30 seconds

Friday- Back and Cardio

  • Arm circles (as a warm-up)- 30 seconds
  • Cross-body shoulder swings- 30 seconds
  • Pull ups- 2 sets of 10 reps
  • Wide Grip cable pull down- 3 sets of 10-12 reps
  • Cable row- 3 sets of 10-12 reps
  • Dumbbell row- 3 sets of 10-12 reps
  • Slow paced cardio- 10-15 minutes

Saturday- Yoga

Sunday- Rest

At times, Stephen even likes to perform karate. It not only works on improving his body’s overall mobility and flexibility but also keeps him in a ‘fighting fit’ condition, quite literally.

For Stephen, periods of rest and recovery are as important as training intensely. To serve that purpose, he not only takes weekly day-offs but also likes taking naps. He says,

“In America we deride naps. We think it means we’re lazy. But they’re very revitalizing. Just let the engine cool off.”

Warm-Up and Cool Down 

Each of Stephen’s workout sessions starts with a decent warm-up routine. Going through it helps him increase the blood flow in his muscle groups.

It also prepares his body to take on the stress of his workouts. His warm-up routine looks like the following:-

  • Dynamic stretching focusing on shoulder and hip rotations- 5 minutes
  • Arm circles- 30 seconds
  • Jumping jacks- 30 seconds

At the end of his workout sessions, Stephen goes through a cool-down routine as well. It provides his muscles relaxation from his strenuous workouts.

Stephen’s cool-down routine consists of walking or jogging for 5 minutes. It also includes dynamic stretching exercises targeting both the upper and lower body muscles.

Low Weights, High Reps

Stephen’s weight training routine revolves around lifting light-moderate weights for a higher number of reps. This training approach saves his muscle groups and joints from the unnecessary strain that comes from lifting heavy weights.

Performing a higher number of reps on the other hand gives his muscles a great pump.

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Stephen Lang’s Diet Plan

Stephen Lang's Diet Plan
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Stephen’s lean and athletic physique speaks volumes about his healthy eating habits. He always makes it a point to feed his body nutritiously.

Stephen Lang’s diet plan consists of food items that are not only nutritious but can also keep him full for longer periods. He always ensures to keep his intake of macros on point.

Stephen’s macro intake comes from the following:-


  • Eggs
  • Cottage cheese
  • 99% lean ground turkey
  • Greek yogurt
  • Tuna
  • Skinless chicken breast
  • Medium shrimp
  • Pork tenderloin


  • Brown rice
  • Sweet potatoes
  • Old-fashioned oats
  • Russet potatoes
  • Quinoa
  • Basmati rice


  • Coconut oil
  • Natural almond butter
  • Peanut butter

He also includes plenty of fruits and veggies in his diet plan. Some of them include navel oranges, apples, watermelon, cabbage, kale, cauliflower, onions, tomatoes, white onions, avocados, zucchini, cantaloupe, etc.

Now let’s have a look at Stephen Lang’s meal plan for the day:-

Meal 1- Breakfast

  • Starchy carbs
  • Protein

Meal 2- Mid-morning snack

  • Protein
  • Fats

Meal 3- Lunch

  • Carbs
  • Protein

Meal 4- Evening Snack

  • Carbs
  • Protein

Meal 5- Dinner

  • Protein
  • Fats

No Cheat Meals

Stephen has been so dedicated to keeping himself in shape that he stays away from having any kind of junk food. He says,

“I eat pretty much whatever I want but I eat consciously. I know that if I eat something bad I’m going to pay the price for it, and that helps me decide whether I’m going to eat it or not.”

Well, this is the kind of discipline that keeps Stephen in great shape 24x7x365.

Water Intake

Stephen has always been concerned about his daily water intake. Drinking adequate amounts of water not only keeps the body hydrated but also detoxifies it.

Having adequate water in your system makes you feel full and thus saves you from binge eating. This contributes a lot towards keeping the body lean.

Stephen Lang’s Supplements

Apart from eating a variety of healthy and nutritious food items, Stephen also incorporates a few supplements into his diet plan.

Stephen Lang’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin

The above-mentioned supplements play a pivotal role in boosting muscle recovery and growth. They assist Stephen in making his nutrition plan a complete one that doesn’t lack any micro or macronutrient.

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Wrapping Up

Stephen has never taken his amazing levels of fitness for granted. No matter how busy his daily schedule is he makes time to exercise.

And his consistency in following a fitness-oriented lifestyle has indeed made him defy aging. We expect his workout routine and diet plan would have motivated you enough to get started with your own fitness regime.